F3 Knoxville

Impact and enunciate

THE SCENE: 41* which was nice and toasty in comparison to the last few days

Shoulder taps
Tempo lunge



Mosey out of the SP and toward the Big Ball.  Lots of chalk at the base of the stairs for the escalator.  Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise.  Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary.  Exercises as follows:

  • Imperial squat walkers
  • Merkins
  • Pickle pounders on 4-ct
  • Alternating shoulder taps on 4-ct
  • Crab cakes on 4-ct
  • Tricep dips

Short mosey up to the middle platform of the stairs beside big ball.  Circle up for contra burpees.  Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee.  Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater.  Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
Impact is forcible contact to strong effect.  Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart

SSH, Merkins, Imperial Walkers, BBS.

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank


  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
No prayer requests. Thanks to Hostage for joining us from Texas!
3rd F is this Saturday!

Celebrity Q

THE SCENE: 45* and clear

BAC forward IC
BAC reverse IC
Cherry pickers IC
Tempo squat IC


Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

Box cutter flutter Edwards ???
American hammers
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

Can drive competition with FiA this week.

Leg day at the ball

THE SCENE: 73 or so (I think) and not too muggy

Tempo squat x10 IC
Tempo merkin x10 IC
Michael Phelps
SSH x21 IC
Take a hot lap around the WFP infield.  Upon getting back to the fountains, line up along the edge of the sidewalk.  Lt. Dan (4 lunges, 2 squats) to the cones about halfway across the infield.  Hold Al Gore waiting for everyone else to make it to the cones.  Then all PAX Devin Hester to the far side of the infield and then jail break all the way across.  Recover and 10 count.

Mosey out of the fountains and toward the lots where we park, across the railroad tracks, and to Preacher’s parking lot (at The International).  Five cones set up, routine is the reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise at the cone.  Run back to the start line.  Run to the furthest cone, again performing exercise and pick up the exercise at the next cone, then return to the starting line.  PAX continue routine, picking up one more exercise set each iteration until they’ve done all five exercises on the way back.  Exercises as follows:

  • Hand release merkins x10
  • Jump squats x10
  • Burpees x10
  • Air squats x20
  • SSH x30

Jack rabbits perform Mary and then instructed to start the regular suicide ladder (going to first cone, perform exercise, run back.  Then pick up an exercise each time going a cone further, but performing half the number of reps at each cone).  Once the six has completed the routine, recover and 10 count.

Mosey back to the fountains and find a bench.

  • Left leg step ups x15
  • Right leg step ups x15
  • Calf raises x15 (on the ground)

Rinse and repeat through again.

Flutter kicks x25 IC
Hello Dolly x25 IC
Pickle pounders x20 IC
Boat/canoe and variations (flutter canoes, OH clap canoes) until PAX hates me
18 STRONG: Red Writer, G6, Amazon, Passport, Filter, The Voice, Frank, Duggar (Lexington Duggar), Half Caff, Swanson, Wilson, Steam, Petey, Sneaky Pete, Quarantine, Singlet, Purple Rain (FNG), Abort
If you believe in Santa Clause for 8 years of your life, you can believe in yourself for 45 minutes.  Or longer.  We’ve all been new guys and we’ve all had to grind through things we didn’t think we could.  Believe in yourselves and see what you can accomplish.

AO challenge workout of the month is the HR merkin.  F3 anniversary party and F3 Olympics will be November 3-4.  Big Ball needs Q’s to sign up for next week, encourage all to sign up and ask for Co-Q if they haven’t led before.

Joker’s Wild at the Big Ball

THE SCENE: Temperature around 68 with a slight drizzle.



A few side straddle hops, couple of cherry pickers, BIG arm circles, overhead claps, and front side claps.

We took a little mosey to the amphitheater to get out of the wet.  We discovered a pack of playing cards and a dry erase board set out on the stage.  Dry Erase board had this written on it…

  • Hearts – Burpees
  • Clubs – Merkins
  • Diamond – Odd – Dips / Even – Derkins
  • Spades – Squats
  • Aces – Sprint the stairs 5 times
  • Jokers – WILD

We spread the cards out, face down…then flipped them over and followed the commands . Example – 5 of Hearts – 5 Burpees; Queen of Clubs – 10 Merkins.

This totals up to 84 of each rep.  Joker #1 – 25 “My People” by G6; Joker #2 – 8 Bodybuilders by Amazon

Ran out of time….

18 Total HIMs

Temptation…it gets to all of us.  Key is to try to not not focus on the temptation…that only makes your brain think about it more. Rather, you should replace the temptation with a positive thought.  Temptation can drive your emotion, which drives your thoughts, which drives your actions, which determine who you are.